When you start your Keto journey, it can be easy to be focussed on the food, but there are other essential tools that will help you track your success and stay motivated.
In this article: Ketone Testing Strips
The first thing everyone wants to know is...
How can I tell if I am in Ketosis?
Ketosis is a great weight loss tool. You can get into ketosis by fasting for extended periods or by eating certain foods like avocado, coconut oil, or high-fat dairy products. When in ketosis, your body starts to produce more ketones (or “ketone bodies”) - and that's the goal!
The three types of ketones are beta-hydroxybutyrate (BHB), acetoacetate, and acetone.
Ketosis occurs when your body switches to using fat and ketones for fuel rather than using fuel from carbs (glucose) on a Ketogenic Diet. Think of it like switching to mains power from battery power. You are harnessing a constant stream of energy.
When you reach nutritional ketosis, ketones are present in your urine, breath and blood. Home testing of urine and blood are easy and fairly reliable. However, testing the ketones in your breath is much harder and there are not many affordable, reliable devices for this method.
Best Ketone Testing Methods for Home Use
Ketone Testing Strips
The most budget friendly way to test to see whether you are in ketosis, is with Ketone Testing Strips, an easy-to-do-at-home method of testing your ketone levels.
You can test for ketones several times a day, typically an hour after eating, helping you monitor your level of fat burning ketones to keep you on track as you lose weight.
How to use Ketone Testing Strips
Wash your hands.
Grab a small container that will be easy for you to pee into. It better to use a container, rather than peeing onto the strip.
Collect your urine sample.
Immediately dip the ketone testing strip into the urine for the time indicated on the packet - this is why you don’t want to pee directly onto the strip, so you don’t over expose it.
Wait the indicated amount of time and then compare your strip to the chart on the box.
The darker the colour result, the more ketones you have in your urine.
If you want more accurate, easy to read results, a Ketone Meter will help you test and track your ketosis levels by testing your blood.
Best Overall Ketone Meter
The On Call GK Dual Function Blood Ketone Meter helps you accurately test your blood ketone levels in just 10 seconds at home.
This highly accurate way to test ketones gives you results similar to those performed with professional laboratory equipment, and is in fact used by many healthcare providers and medical practices in the UK.
Battery operated, it requires just a few drops of blood to produce your at-home test results in seconds.
This scores highest on our list for its accuracy and reliability as well as the pedigree of the brand.
See the On Call GK Dual Function Blood Ketone Meter in action...
Best Budget Ketone Meter
The top rated eBketone Blood Ketone Monitoring System is slightly easier on your pocket, but still produces quick and easy to understand ketone level results at home.
Results close to laboratory standard in just 10 seconds!
See the eBketone Blood Ketone Monitoring System in action
Ketones are not the only measurements you’ll want to pay attention to and track. You’ll want to keep an eye on your weight and body measurements also, especially if you are following a Keto Diet for weight loss.
When I first started my Keto Diet, these were the 3 tools I made sure to have at home…and I'm still using them today.
Accu-Measure Body Fat Measure (Callipers)
If you don’t have access to a fancy body analyser - yes, I’d love to have one too - you can still easily measure your body fat percentage at home.
Specially designed callipers measure the thickness of your skin, with its underlying layer of fat, from key areas on your body, to get an accurate estimate of your actual body fat percentage.
I must admit, that I went for the - quite expensive! - Accu-Measure Personal Body Fat Tester for accuracy here. There are plenty of cheaper alternatives on the market, but the Accu-Measure was recommended to me by my Personal trainer and, to be honest, it’s given me consistently accurate results for over 5 years, so I’m glad I did.
Made from durable Delrin plastic, its sturdy, unlike the flimsy cheaper versions. Buy cheap and buy twice - or more!
Myo-Tape Body Measure
Weekly body measurements are a good way to gauge body composition changes. It can be very motivating to see your measurements over a period of time, especially at times when you might not be seeing the scales move.
Yes, you CAN use any old tape measure, but the unique design of a specifically designed body measure tape makes it easier to use. I’ve been using my Myo-Tape for over 5 years now, so I think it’s money well spent. It also means that you won’t be rummaging around for a tape measure that’s normally in your sewing box, kitchen drawer, or wherever the last person who used it left it!
Treat yourself to a tool designed to do the job easily and accurately, and stash it somewhere no-one else will find it and walk off with it - yes, you can tell it’s happened to me! If you want a more budget-friendly version of the Myo-Tape and Accu-Measure, you could opt for something like the MedCA version, which has great reviews.
Body Fat Scales
Another way to measure body fat is with digital scales. An upgrade on the old fashioned bathroom scale, you can now buy smart scales that not only weigh you, but measure body fat and muscle mass too. Many now also integrate with apps for tracking fitness and health.
The digital RENPHO Bluetooth Body Fat Scale syncs with Samsung health, Apple health, Fitbit, Google fit, and the Apple watch. Track 13 essential measurements, with highly accurate results, to monitor your weight loss and fat loss progress. With unlimited user capability, your whole family can use the same scale to track their metrics too!
Now that you have built your essential Keto tracking toolkit, it’s time to plan your meals, buy kitchen scales if you don't have them - I prefer the Etekcity Digital Kitchen Food Scales - and choose an app if you have decided to track your Keto journey digitally.